The Self Assisted Inverse Leg Curl (On Floor) exercise is a bodyweight exercise that targets the hamstrings, glutes, and lower back. It is a great exercise to strengthen and tone the muscles in the back of the legs.
How to perform
Instructions:1. Lie flat on your back on a comfortable surface, such as a yoga mat or exercise mat.
2. Bend your knees and place your feet flat on the floor, hip-width apart.
3. Extend your arms along your sides, palms facing down.
4. Lift your hips slightly off the floor by engaging your core muscles and pushing through your heels.
5. Keeping your hips lifted, slowly straighten one leg, lifting it towards the ceiling.
6. Slowly lower your leg back towards the floor, bending your knee as you return to the starting position.
7. Repeat the movement with the opposite leg.
8. Perform 2-3 sets of 10-12 repetitions on each leg.
9. To increase the intensity of the exercise, you can place a resistance band around your thighs or ankles.
Safety Tips:
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on controlled movements and avoid swinging your legs.
- If you experience any pain or discomfort, stop the exercise immediately.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.